Life today is filled with various kinds of stresses and strains. All of us are trying to cope up with one or the other kind of stress. While most of us manage to keep our chin up and swim through our personal sea of troubles, there are those among us who simply succumb to it and fall prey to the petty issues of life.
The presence of stress and tension robs us of our natural vitality and enthusiasm for life, rendering us dull and grumpy, far reducing our levels of efficiency in all aspects of our life. If we want to start leading a truly happy life, we first need to free our mind of all that accumulated tension. For the body to remain healthy, we first need to control our mind. A healthy mind alone gives rise to a healthy body. We will never be able to achieve our goal until and unless we learn to relax and let go of our own bondage of negativity.
What exactly is relaxation?
Relaxation is not about stopping all activity and shirking work. Quite on the contrary, it is about getting rid of all the negative energies within you, thereby optimizing your energies to get the most possible success and happiness out of your life. Relaxation is all about understanding and accepting the various challenges thrown at you, with a balanced outlook, without getting upset at the slightest provocation.
You can get your life back on track by employing various methods of relaxation, some of which are discussed in detail below:
• Meditation
Meditation, which is about mental control and exercising the mind to remain still, is indeed one of the best ways to manage stress. While meditation does not help in changing life circumstances, what is does is to teach you enough mind control to tackle difficult and unexpected events in your life. This ancient relaxation technique, practically a way of life with the people of the Indian sub-continent and the whole of the Orient, is a method of focusing oneself on the ‘Higher Self’, thus remaining unruffled by mundane, day-to-day events of life.
Meditation is best performed in complete silence, controlling breathing patterns in a certain prescribed method.
• Relaxation by way of visualization
You can effectively use projected mental images to ease your way out of mental and physical stress. Practicing visualization techniques for relaxation helps bestow tremendous peace on the mind. For instance, if you feel stressed out at work and are dying for a break, you could close your eyes and picture yourself watching a glorious waterfront sunset at some exotic destination. It will immediately relax your mind and put it to rest at least for the time being!
• Progressive relaxation
With this technique, you can achieve total relaxation by consciously tensing and releasing your muscles one by one, giving your body a sense of complete ease and comfort. This technique is especially useful to tackle several types of common aches and pains.
• Biofeedback
Biofeedback is a recent and much-debated technique to achieve relaxation, which requires you to observe and formally record your mind-body responses with the help of certain medical equipment. While there are many who swear by this method, there are an equal number of other experts who do not at all recommend this technique of mind control.
The above are only a handful of techniques you can employ for relaxation. Here is a word of caution. Do visit your healthcare professional before you choose any one method. There are some mental control techniques that require you to get a clean health chit from your doctor, especially if you are suffering from some medical disorder. Some techniques might actually end up changing your physiology in some way if taken to the extreme. So always be moderate in your approach and go slow and steady with your progress.
Posts Tagged ‘Manage’
Tips to Effectively Manage Stress
Thursday, March 18th, 2010How To Identify And Manage Stress
Wednesday, March 17th, 2010Stress is a common problem – everyone deals with it to some extent in the normal course of their life. Small amounts of stress can even be positive things. It can put your body and mind into a more productive state, helping you get through the task at hand.
If stress continues long term, however, it can lead to a number of more serious problems which can continue to escalate if not addressed.
One of the difficulties with managing stress is that as it becomes more severe, it becomes more and more difficult to deal with it. This can lead to a cyclical problem, where more stress is caused by not being able to manage the current stress properly. This can lead to becoming burned out and tired, simply making it even more hard to handle.
Different people have different ways of dealing with stress and anxiety and some people have a higher tolerance than others. Some of the most common triggers for stress are financial problems, medical problems, and family issues.
Some of the warning signs of stress include the following:
- Constant feelings of worry
- Fatigue or lack of energy
- Depression
- Chest pain
- Difficulty breathing
- Dizziness or lightheadedness
- Nausea and stomach pain
There are a number of treatments for stress. A person with any of the above symptoms should consult with their doctor for a proper diagnosis and treatment plan. They will often conduct an interview with you to try to determine what underlying issues are causing the stress.
Often, simply identifying the issues can have a positive effect on stress. Once the problem is identified, the doctor can help to lay out the most effective treatment plan, which may include therapy, medication or alternative treatments.
In many cases, knowing there is someone else who is aware of the problem and doing something to help is enough to get the person suffering from stress and anxiety on the road to recovery.
Manage Your Stress By Managing Your Time
Saturday, March 13th, 2010Are you one of those people who wishes you had a 30-hour day? Do you long for having enough time to homeschool your children, cook gourmet meals, tend a garden, care for a large, five-bedroom house, play the piano, and sit by the fire reading a good book? The fact of the matter is many Americans today are operating under a time crunch. We simply don’t have enough hours in the day to accomplish all that we want to.
The situation creates an enormous amount of stress. We may feel as if we are constantly operating under a deadline. We may feel fatigued and frustrated, and we may wonder if we are missing out on much of life because we spend so much time doing and not enough time thinking.We’re stressed at work, stressed at home, and stressed at our son’s soccer match.
The irony is, the more we do, the more behind we seem to get. We are constantly on the run, yet we may feel as if we are accomplishing very little. As a result, our pessimism grows. We may become short-tempered, especially with those we love. We may feel as if we are constantly running on empty.
The good news is there is hope, even in the midst of what might seem a hopeless situation. We can get control of our lives and control of our time. It may take a little bit of effort and time, but it will be well worth it in the long run. The first step we need to take is prioritization.
Many people feel as if they lack time to do the important things in life simply because they do not take the time to prioritize. Write down a list of your goals for the week, for the year, and for the next five years.
When you do your initial brainstorming, you can list the goals in any order you like. Then go through the goals and rank them in order of importance. After that task is completed, figure out just how much time you would need to accomplish each goal. You may find that just five minutes here or there can make all the difference in the world in achieving the items on your priority list.
Next, learn to multi-task effectively. That time you spend waiting in the line at the drive-thru window could be spent balancing your checkbook. Or the time you spend paused at the cash register could be used to read a book or a magazine. In general, you should not think of lines as time-wasters. Rather, consider them opportunities to accomplish some small, yet important, tasks.
In order to be effective as a worker, spouse, and parent, you’ll need some alone time. Get an appointment book and actually schedule a block of time just for yourself. Your alone time could be spent praying, re-evaluating your priorities, charting your progress, or just fixing yourself a nice dessert. Just be sure that you have some alone time each day. Otherwise, you’ll be shortchanging yourself, and you’ll feel more stressed as a result.
Don’t be afraid to say no. You cannot be a cub scout leader, girl scout leader, fundraising chair, and prima ballerina all at one time. You’ll need to pick and choose your assignments, both your professional assignments and your personal ones.
If you simplify your life, you might be surprised at how much time you’ll gain and how much better you will feel. Sometimes, it takes some backbone to say no. You might disappoint someone. But, in the end, you’ll be much better off, knowing that you have not overcommitted yourself.
You should consider your time to be as precious as the President’s. There are a number of duties which make demands on your time, those you love and those you don’t care for. By employing some innovative scheduling techniques, you can set aside the time for those things that are truly important to you.
You’ll be less stressed, more relaxed, and better able to cope with the challenges you encounter on a daily basis. As you become less stressed out, you might find that your children, spouse, and friends follow your lead. And your world will become more harmonious as a result.
Managing Well Being to Naturally Manage Stress
Saturday, March 13th, 2010Managing stress is becoming more important as our environment becomes more tension-inducing every year. From traffic jams to work-related stress, there are more stimuli that can make the heart race and the adrenaline flow than at any time in the past.
What is the best way to improve physical and psychological well-being?
Exercise is a proven stress-reliever. It releases endorphins that counteract stress hormones, and improve mood. It’s always difficult to start an exercise program, so it makes sense to start gradually and work your way up. Stretching and flexing the muscles in the neck, back, shoulders, arms and abdomen help to take away tension and make it easier for the muscles to relax. Exercises that improve cardiovascular function benefit the heart and lungs and affect the blood. This causes chemical changes in the body and the release of and balance of hormones that improve overall mood. Starting and sticking with a regular exercise plan also encourages a healthy concept of self, giving one a better outlook on things and a line of defense against stressors.
There are also relaxation techniques, or exercises that are extremely helpful in managing and reducing stress. One such technique is trying to touch the shoulder to the ears. Hold your shoulder for a few seconds and then let the shoulders drop. Rotate one shoulder toward the rear and then the other, do each shoulder up to ten times and then do both shoulders together.
Another exercise that is good for relaxing and good for the body is to lie down with knees bent, press the back down so that all parts of the back touch the surface, while doing so pull in hard on the stomach muscles. Then just relax them. This helps to let go of tension as well as firm abdominal muscles and strengthens the back. Many people find specific exercise programs such as Pilates, tai chi and yoga to be very relaxing.
Getting adequate sleep can do wonders for the body and mind. Just going to bed a half an hour earlier at night, or taking a short nap during the day, can reenergize the body and recharge the mind, If you’ve had enough sleep, you can make clear, thoughtful decisions.
If a nap is not possible make sure you take time to relax or take a break. Even a fifteen minute respite from work, school, or regular daily activities is advisable for quiet, privacy and introspection.
Taking a brisk walk or even just going outside or to another room, the change in scenery can eliminate existing stress or to counter it before it gets to be too much.
It is also necessary to eat properly. Eat an adequate and nutritious breakfast each day. Hunger cannot only leave you less able to cope with stress but can also be considered a stressor in itself. It is also important to make sure to eat a well balanced diet for optimal health.
Avoiding or reducing the consumption of caffeine containing substances is a simple and effective way to reduce tension and stress. Caffeine stimulates the sympathetic nervous system in a similar fashion as stress as do other substances like alcohol and tobacco that people often use as a means of reducing stress.
How To Manage Stress Through Meditation
Sunday, March 7th, 2010Stress is often referred to as the curse of modern era. Meditation is one of the proven methods for stress management. Meditation is a natural healing therapy, famous for its multifarious effects on a person. The routine practice of meditation therapy in the daily life has been seen to remove most of the ill effects of stress. The reasons of stress include busy schedules, change in working patterns and revisal of the relationship concepts. However stress management techniques are given much importance because of the serious impact of stress in the physiological, psychological and social aspect of the person. The relevance of meditation in stress management is mainly due its capability to provide alleviation to the effects of the stress.
Meditation is primarily a concentration technique, in which you focus to provide relaxation to mind. The relaxation of the mind is the basic necessity of stress management. Meditation is not a new technique; it prevails from ancient times as the method to bring tranquility to the mind. The increased acceptance of meditation in stress management is mainly because of the scientific evidence that support its effectiveness in that area. Experiments have shown that meditation will shift the brain waves from the right frontal cortex to left front cortex, which helps to change the mind from a tensed condition to a calmer state. With this practice, the body can switch the brain waves to resting alpha state or relaxing theta state and the stress inducing endocrine secretions such as cortisol and adrenal hormones can also be suppressed. The secretion of endorphins is also substantiated, which is a natural stress and pain reliever.
You can manage your stress through meditation effectively by including it in your daily routine. There are many different types of meditation techniques such as mindfulness meditation, concentrative meditation and transcendental meditation. Meditation practice is simple irrespective of the technique and requires only 15-20 minutes daily. It will be an effortless procedure and does not require any other probes to perform the meditation. To begin your meditation, simply sit or lie down and concentrate on a particular object or your breath.
Meditation is actually referred to as a fourth state of consciousness and regular attainment of the state will reflect in your outlook about the life positively. Not only your mind, but the body is also well maintained by the meditation. Meditation will reduce the psychological symptoms of stress such as depression, anxiety and panic attacks. This will provide behavioral and social changes, which will make you more creative and boost the talents to increase productivity.
The regular practice of meditation will help to manage stress as well as to avoid stress inducing situations. The natural enhancement of talents and mental capability will help for better planning, time utilization and proper management of the situation.
23 Stress Management Reduce Stress Stressful Manage Stress
Thursday, March 4th, 2010
University Of Metaphysical Sciences, Christine Breese www.umsonline.org http Wisdom Of The Heart Church 501(c)3 www.ucmeta.org Starlight Journal Ezine Metaphysical Newsletter http Christine Breese www.christinebreese.info http These talks by Christine Breese are satsang videos especially for the internet directly to you, sponsored by University Of Metaphysical Sciences. Christine Breese is the founder of University of Metaphysical Sciences, which offers Bachelors, Masters, Doctorate DD and Ph.D. degrees in metaphysical subjects. Christine Breese speaks often of being still in the mind and being in the moment. This is only the beginning of enlightenment. After that, the experience of knowing the self that you are is ever deepening and the journey truly never ends. If you would like to meet Christine Breese in person, she offers retreats throughout the year. You can contact University Of Metaphysical Sciences at umsonline.org for retreat schedules or registration. You can also hear 10 minute meditations by Christine at myspace at www.myspace.com If you would like transcripts of these Christine Breese, University Of Metaphysical Sciences videos, visit: www.christinebreesevideotranscripts.com manage reduce stress stressful reduction management christine breese metaphysics metaphysical sciences university science breeze 23 Stress Management Reduce Stress Stressful Manage Stress Reduction
How to Manage Stress in Your Work Life
Wednesday, March 3rd, 2010Stress is a result of a series of complex reactions that occur in response to certain events and situations in your life. There are many ways of defining Stress. Some researchers categorize it either as Eustress or Distress depending on whether something changes for the better or worse respectively. It is also defined as being in a situation which is very difficult to cope with.
If you are going through a lot of stress in your career which makes it tough going, you’ve come to the right page. This piece will help you cope with stress.
Since there are multiple causes of stress, understandably, there are many ways to deal with it. Being aware of it isn’t enough; you should also know how to manage stress. This requires a change in the way you react to it and so on. Let’s see how to go about that.
Beware of stressors: Determine the causes of stress and don’t ignore them. Observe the events that bring stress to your work life. Try to figure out the meaning of such events. Also, analyze your reaction towards such circumstances; do you get panicky or physically upset?
Take heed of your reactions: If you really want to know how to manage stress, you’ll have to take cognizance of those reactions we talked about earlier. Stress is generated by your perception of danger, either physical or emotional. Take an objective look at the cause as well as your response to it. Recognizing the situation for what it’s worth will reduce the intensity of your reactions.
Be reasonable:
• Don’t take a difficult situation and make a disaster out of it.
• Bear in mind that it’s impossible to please everyone; hence don’t make an effort to do so.
• Never exaggerate and view things as extremely critical. Remember, it is not necessary for you to succeed in every situation.
• Keep the analytical quotient high and the emotional quotient low at work. Keep sentiment at bay.
• Think of stress as something you can handle rather than something that overpowers you.
• Maintain a positive outlook and steer clear of “What Ifs”.
Maintain both reserves: We are talking about physical as well as emotional reserves. Intersperse some free time with your work. Don’t make your work monotonous, and take reasonable breaks wherever possible. Learn to like your work, failing which, find work in a field that is to your liking. Also, developing a friendly attitude towards co-workers will generate a self of well-being.
While undesirable stress has a weakening effect on your body and emotions, “good” stress can be harnessed to improve efficiency. Stress can influence you positively by inducing you to exploit your strengths and achieve goals. Stress can also exhort you to enhance your knowledge and perception at work. But as a negative influence, it will result in feelings of doubt, refusal, anger and depression. These will ultimately have an impact on you and your work.
While you should know how to manage stress, remember, there is no way you can totally eliminate it. Too much of it will butcher you. At the same time, a complete absence of stress can be totally de-motivating. Hence, you need to find the optimal level of stress which can spur you on, not drag you down. Modules like “The Stress Management Masterclass” can teach you how to manage stress at work. You could also download the Stress Management Training program.
Stress Management – How to Manage Your Stress the Right Way
Tuesday, March 2nd, 2010Stress management can help you to take control of your stress and eliminate it at the source.First you have to realize your feelings of stress, then you can learn to manage them. The trick to managing stress is finding out the source. Sometimes there are so many things going on in life that any number of them could be contributing to your stressing out. I have found that thinking about the different aspects of your life and understanding your feelings about them can help narrow down the source. You will find that the task that makes you the most upset or the one that seems to be the most common is related to your source or it is your source.Once you have find your main source of stress you can then begin to find a solution to it. For example: You have been having a bad week at work and you don’t know why. You always feel rushed in the mornings and you are sometimes late to work. The source could be that you are too rushed in the mornings. The solution could be to set your alarm clock 30 minutes earlier. This would solve the problem for feeling rushed, solve the problem for arriving late and your days would no longer start off on the wrong foot.Another way to manage stress could simply be through breathing exercises. By taking longer, deeper breaths you can calm yourself down which will in turn allow for clearer thinking. Once you feel better you can begin to tackle the source behind the stress and find a solution.Take perspective of the situation. Look at yourself objectively. Sometimes we stress ourselves out about things we have no control over. For example: We get stressed out because we have organized an outdoor activity and the weather is not cooperating. You have no control over the weather so don’t stress out about it. Making a plan and being prepared can help reduce the levels of stress we experience when we worry about things we cannot change. Realize that there is a possibility things may not go as planned and be prepared.Stress is manageable, you just need to find the source. Break down the source and you will be on your way to successful stress management.
Attention All Moms! Manage Your Stress with 8 Simple Yet Effective Stress Relief Tips
Sunday, February 28th, 2010Moms are some of the busiest people on the planet. From working a 9-5 job to getting the kids off the school or from attending soccer games to chaperoning a slumber party, a mom’s feet never seem to stay still. Some moms are responsible for taking care of their aging parents as well.
With this almost frantic pace, increased stress levels can be a natural result. Stress can impact many areas of life such as work, family, and other relationships. Stress can cause one to experience irritability, impatience, and distractibility. For busy moms, stress management is a necessity. Here are eight tips to assist in living a more stress free life.
1. Determine, no matter what, to create time for self. For some busy moms, maybe it’s a soothing bubble bath at the end of the day. For others, it could be a quick trip to the local Nail Salon. The activity really doesn’t matter as long as busy moms take some time for themselves.
2. Listen to calm, soothing music on the way to work, while at work, and while going to sleep. Music has a way of calming and soothing the mind body.
3. Practice deep abdominal breathing periodically throughout the day. Breath in deeply through the nose pulling the belly button toward the spine, hold for a few seconds, and then slowly release. Busy moms will be pleasantly surprised at how this simple technique can result in a more relaxed body and mind. This can be done in any environment.
4. Take time to exercise. Exercise helps to increase self-esteem, decrease depression, increase concentration and energy, and gives one a greater sense of control over stress. Hitting the local gym is not always necessary. Taking a 15-minute walk around the neighborhood, taking walks on lunch breaks, taking the steps instead of an elevator, and parking farther away when shopping are examples of how busy moms can squeeze in exercise during the day.
5. Eat Healthy. There are foods that promote calmness and foods that increase stress levels. Busy moms can ask themselves if they are eating too much sugar and caffeine, and if they are getting enough protein. They can also evaluate if they are eating plenty of fresh fruits and vegetables and staying away from refined and processed foods. Healthy eating is very important for any busy mom. Taking a look at diets and making the necessary changes can result in increased optimal health.
6. Call a friend. For any busy mom, it is always important in life to have at least one relationship where they can just vent and know that a listening ear and unconditional
acceptance will be given.
7. Practice Thinking Calmly. Everyone has a favorite place that is peaceful, soothing, and calm. When stress levels increase, busy moms can take a mental break and visualize that special place. They can take note of the sights, sounds, and smells. It is important to continue to do this until relaxation is felt. Busy moms will notice that the stress they are experiencing will be less and more manageable.
8. Have a sense of humor. We all are familiar with the saying, “Laughter is the best medicine.” This is so true. Be willing to laugh at personal mistakes. Watch a funny movie. Share a joke with a friend. In other words, lighten up. It will make such a difference.
Stress will continue to occur throughout your day. After all you’re a mom it is to be expected. It is up to you how much your stress can affect you. The right methods can help you manage stress so effectively that everyday can become easier. Although, its up to you to take the first step.
5 Ways To Be Better Looking And Manage Anxiety Attacks By Managing Stress And Time
Friday, February 26th, 2010Your looks are suffering from not using time management properly to manage stress. Those dark circles under your eyes from lack of sleep? That recent weight gain from fast-food dinners and not working out? Shortness of breath from panic attacks? This is caused not only by the stress, but by not having the time to actually address and get rid of the stress. And it’s not just workplace anxiety that needs to have time managed. Every area of your life demands your time. Every area of your life has stress. Every area of your life suffers if the stress overwhelms the time you have.
Using aggressive time management can relieve help these problems. Managing your time in the face of stress helps you stay on your diet or your fitness routine. This goes a long way towards managing the physical symptoms of anxiety attacks. Having a stress management system that uses time management to force time to be healthy will actually make fighting stress all the easier.
Here are 5 ways to use time to stay focused on health in the face of stress:
If you don’t do set aside time for your health, the answer to “how does stress affect health” will be “worse and faster.” The signs symptoms of panic attacks can cause many health problems. If the stress is allowed to take up your working out time, the stress will affect your health much worse. Which will reduce your ability to fight stress. Which will make the stress worse. And so on. And so on. It may be difficult to get your time under control. It’s a lot harder trying to get your time under control in a stressful situation and feeling lousy about it.
Time management is an integral part of what to do to relieve stress. Too often, it is presented as the solution to stress management. Granted, it is a large part of the solution. But this is not enough. That’s like saying sticking to your diet will eliminate anxiety attacks. It will make them easier. But it won’t make them go away. And it won’t let you find the opportunities that lie in every stressful situation. Using a comprehensive stress management system which includes time management throughout will eliminate the bad effects of stress on your physical appearance and actually make you better looking!
